Keto Bok Choy with Sesame and Ginger
Bok choy (sometimes called pak choi or Chinese white cabbage) is the Asian counterpart to chard or savoy cabbage, tender leaves, crunchy stems and a mild flavor. On keto it shines with just 1 g of net carbs per 100 g. Quickly seared in a wok and finished with ginger, garlic, sesame oil and soy sauce, it is the perfect side for salmon, chicken or an Asian beef stir fry. Per serving: 3 g net carbs, 12 g fat, 4 g protein.
Key takeaways at a glance
- Prep and cook time: approx. 15 minutes.
- Approx. 3 g net carbs and 12 g fat per serving.
- Ingredients: bok choy, ginger, garlic, soy sauce, sesame oil, sesame seeds.
- Important: high heat and short cooking time, bok choy should stay crisp-tender.
Ingredients
Enough as a side for 3 people, for example with salmon or an Asian beef stir fry.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| bok choy | halved lengthwise, washed | |||
| halved lengthwise, washed | ||||
| garlic cloves | finely chopped | |||
| finely chopped | ||||
| fresh ginger | finely chopped | |||
| finely chopped | ||||
| sesame seeds | - | |||
| neutral oil | approx. 2 tbsp; peanut or sunflower oil | |||
| approx. 2 tbsp; peanut or sunflower oil | ||||
| soy sauce or tamari | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| rice vinegar | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| water | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| toasted sesame oil | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
How to prepare it
-
Prep
approx. 8 minutes450 g bok choy halved lengthwise, washed 2 clove garlic cloves finely chopped 2 cm fresh ginger finely chopped 1 tbsp sesame seeds 15 ml toasted sesame oil approx. 1 tbsp Halve the bok choy, chop the garlic cloves and ginger, toast the sesame seeds.
-
Stir-fry in the wok
approx. 5 minutes30 ml neutral oil approx. 2 tbsp; peanut or sunflower oil 30 ml soy sauce or tamari approx. 2 tbsp 5 ml rice vinegar approx. 1 tsp 15 ml water approx. 1 tbsp Heat neutral oil over high heat, sear, then deglaze with soy sauce, rice vinegar and water.
-
Finish
approx. 2 minutesSeason with sesame oil and sesame seeds.
You did it! Enjoy every delicious bite.
Tips for foolproof bok choy
- Rinse thoroughly, sand collects between the stems.
- Preheat the wok until truly hot, otherwise the bok choy will steam.
- Keep the ginger and garlic moving constantly, they burn quickly.
- Use soy sauce sparingly, it brings plenty of salt with it and extra salting is usually unnecessary.
- Add sesame oil only after taking the pan off the heat, otherwise the nutty aroma is lost.
Why bok choy works so well on keto
Bok choy is one of the lowest-carb leafy greens around: roughly 1 g of net carbs per 100 g, plus vitamin K, vitamin C, folate and calcium. Like all cruciferous vegetables it contains glucosinolates, which are thought to have antioxidant and anti-inflammatory effects. Sesame oil, soy sauce and sesame seeds match the flavor perfectly and add fat without meaningful carbs. Cooking time is critical: stir-fry bok choy longer than three minutes and you destroy its crisp texture.
Source: USDA FoodData Central, Cabbage, Chinese (pak-choi), raw , USDA FoodData Central, Soy sauce, tamari
Variations for Asian main courses
With chili: stir-fry 1 fresh red chili in thin rings with the garlic, a spicy version that pairs well with seared beef. With peanuts: scatter 30 g roughly chopped peanuts over the finished bok choy instead of the sesame seeds for extra crunch. With mushrooms: stir-fry 100 g sliced shiitake mushrooms with the garlic before adding the bok choy, rich in umami. With spring onions: scatter 2 spring onions in thin rings over the bowl at the end for a fresh note. As a main: toss 200 g pan-fried shrimp or chicken strips with the bok choy, it becomes a complete meal under 8 g net carbs.
Nutrition values
| Nutrient | Per serving | Keto rating |
|---|---|---|
| Calories | approx. 140 kcal | Very light. |
| Very light. | ||
| Fat | approx. 12 g | From oil and sesame oil. |
| From oil and sesame oil. | ||
| Net carbs | approx. 3 g | Very low. |
| Very low. | ||
| Protein | approx. 4 g | Moderate. |
| Moderate. | ||
| Fiber | approx. 2 g | Moderate. |
| Moderate. | ||
| Salt | approx. 1.6 g | From soy sauce. |
| From soy sauce. | ||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Which soy sauce is keto-friendly?
Regular brewed soy sauce has about 1 g of carbs per tablespoon, no problem. Tamari is gluten free and a little darker. Sweet soy sauce (kecap manis) is off limits because it contains palm sugar. If you avoid soy, coconut aminos work too, slightly sweeter but keto-friendly.
Can I prep bok choy ahead?
Trimmed and halved, it keeps for 2 days in the fridge. Once cooked it loses texture fast, so stir-fry right before serving. You can pre-mix the sauce (ginger, garlic, soy sauce, sesame oil) to save time at the wok.
Which main courses pair well?
Classic with grilled sesame-crusted salmon, an Asian beef stir fry, pan-fried ginger chicken or lamb chops with a soy glaze. For vegetarian options try seared sesame tofu or a savory omelet.